Power 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 3 x 5 Squat Jumps 3 x 5 Tuck Jumps 4 x 10 OH Walking Lunges 2 x 15 Ball Slams Then: 20x Split Jumps (10/leg) + 25m sprint + walk back 25m 5 rounds Then, 3:00 rest Then: 10/1 […]
Strength + Supplemental Warm up 10:00 Then: 3×5 Wall Squats 3×5 OHS +SOTs with PVC 3×10 KB Swings 2×10 Shoulder openers Then: Work up to heavyish Back Squat – go to quads parallel, no deeper. Then: 5 x 2 Back Squats at 80% 1RM Rest 2:00 between sets, and complete 8x plank rows during rest. […]
Power Warm up 10:00min 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then Warm up to Heavy Snatch High Pull Then: 3x Snatch high pull at 80% 1RM + 5x Box Jump 24-30” 5 rounds Rest 2:00 Then 10x Band Sprint Forward (10sec […]
Strength + Supplemental Warm up 10:00 C2/AD Wall Squats 5 x 5 work on form Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB 4 x 10 OH walking Lunge @ 10-15# 3 x 5 Cuban Press 3 – 5 # Then: Work up to 1RM Deadlift […]
Power Endurance Warm up 10:00 2 x 5 wall squats 2 x 5 shoulder openers 2 x 5 cuban press Then: KB FR Squats Squat Jumps Walking Lunges FC Forward & Backward Burpees 2 x 10 of each Then: KB Swings @ 50# + Lunge or Split Jumps 50, 40, 30, 20 of each Then: 1x […]
Power Warm up 10:00 C2/AD Wall Squats 3 x 5 Squat Jumps 3 x 5 BSSU 3 x 3 per leg Then 10 split jumps + 25m sprint + 20 split jumps + 25m sprint + 30 split jumps + 25m sprint 90 sec rest 5 rounds Then 30 + 20 + 10 reps of […]
Warm up 10:00 then 2 x 8 Shoulder Openers 3 x 5 Wall squats 2 x 10 KB Swings 2 x 5 Squat Jumps 30m OH Walking Lunges Then: Deadlift for 2 x 20reps at 40% 1RM then KB Swings @ 30 – 50# + Split Jumps 50, 40, 30, 20 of each Then: Team: […]